Posts Tagged ‘training’

Is Sleep Training Safe?

Monday, August 22nd, 2016

_DSC2002-2As a first-time mom, figuring out how to get my baby to sleep was a mind-boggling task. Advice from my mom and mother-in-law was confusing. They never had issues with their babies sleeping, they just slept. Maybe they no longer remembered their struggles, or maybe times have changed so much that we parent in a completely different way today.

Today, we debate, question and over search everything with raising children. Sleep training, or teaching a baby older than 6 months how to self soothe to sleep, is a highly debated and theorized topic. In a new study from American Academy of Pediatrics in which 43 babies were tested to see how different sleep training techniques affected their stress levels, the babies were separated into three groups: graduated extinction, where babies are allowed to cry for short periods of time over several nights; delayed bedtimes where bedtime is moved by 15 minutes later every night thus making the baby more tired; and a control group. The babies were tested for a full year by checking the cortisol levels in their saliva both in the morning and at night. At the end of the study, they were checked for parent-child attachment and checked over behavioral and emotional problems.

The study showed that none of the babies had any emotional or behavioral issues. The graduated extinction and delayed bedtimes groups showed lower levels of cortisol later in the day, where the group who received no training had higher levels.

(Editor’s Note: It is important to point out the difference between graduated extinction, which is bouts of crying punctuated by bouts of comforting by a parent, and total extinction, which is what most parents associate with cry-it-out. Total extinction is no contact with baby until he or she stops crying. This is not what the study covered and is unequivocally harmful to an infant’s normal development. The sleep training method covered in this study was graduated extinction.)

Sleep is such an important thing for both babies and parents–both for development and growth but also for an emotional and coping time for parents especially. While the babies in the study showed normal levels of cortisol, the mothers in the studies showed lower levels of stress when their babies slept consistently. Having been an extremely sleep-deprived mama, I remember the stress from exhaustion in those early months and how it affected my family. Sleep benefits everyone.

The learning curve as new parents is as steep as it gets, yet it is reassuring for parents who wish to sleep train to learn that it is safe to do so. In our family, sleep training is a way of life–in fact I revel in the fact that my boys are all decent sleepers. Trusting our gut instinct as a parent is key, and having the knowledge and ability to choose our family’s well-being and mental health is so important.

Pia Watzig is a mom of three boys who lives and works in Portland, Oregon. 

Long-distance Running While Nursing

Friday, July 1st, 2016

long-distance running while nursingThere are many who think long distance running and breastfeeding are incompatible. However I wanted to share my experience with the two because it actually CAN be done. This isn’t to say everyone CAN or SHOULD, but there’s so little encouraging and/or positive messages around ultrarunning and breastfeeding that I feel compelled to share my story. I am a mother of four boys (ages 9 to 2) all of whom extended breastfed without any supplementation. I have participated in ultrarunning for the past five years and running for the past 8. I recently weaned my 2 year old, but prior to weaning, I breastfeed him without any supplementation while maintaining very high weekly mileage from early on postpartum.

The term Ultrarunning basically refers to any distance beyond a marathon. A marathon is 26.2 miles (or 42.2 kilometers) in length. Therefore an Ultramarathon can range from 31miles/50kilometers events all the way up to 100miler/160 kilometers and beyond. Now I realize it is a small percentage of runners that participate in ultramarathons. And generally the male field is larger than the female field. Throw breastfeeding into the mix and we’re talking about a really, really tiny population BUT we exist! And there’s very little information available to women who fall into this category which is why I wanted to share a few tips on what made it work for me.

First and foremost ensure the following:

  1. You have a solid baseline level of fitness and distance running pre pregnancy/birth (and have maintained an active/fit pregnancy)
  2. Your milk supply is well established
  3. Breastfeeding is well established.
  4. You have clearance from your health care provider to exercise/run.
  5. You are in overall good health and injury free

Over the years of breastfeeding an ultrarunning I have experienced various distances and types of runs/events; including road, trail, set distances, timed events, point to point, short loops, long loops, out and backs, and whatever else imaginable is out there. The longest distance I have run (consecutively) while breastfeeding is 105miles. Each event and age of your baby has dictated how I managed breastfeeding both while training and on course. Finding a groove that works for YOUR body and baby might take a little experimenting, but here are some general tips to maintain successful breastfeeding as an ultrarunner:

long-distance running while nursingInvest in HIGH QUALITY sports bras!

You want one that is going to be supportive but not restrictive. You don’t want breasts to be compressed for long periods of time because that can easily lead to clogged ducts and mastitis. If you are going to be nursing or pumping on course/mid run having a bra that front zips can be handy as it provides quick access/efficiency. My experience is that “nursing sports bras” are generally not the best option. Although they designed for active breastfeeding moms, they didn’t provide the comfort or support needed for long durations (keep in mind an ultramarathon is hours and hours and hours of activity). Lululemon and Victoria Secret are my top favorite brands for sports bras. Both are pricey but last a long time. My Lululemons have a TON of mileage on them and are still going strong.

EAT! CALORIES, CALORIES, CALORIES!!! Loads of FAT!

I easily ate 3,000+ calories a day while training and breastfeeding. However I focused on eating super clean and nourishing foods, especially high fat foods. No, I don’t mean donuts and cookies, although those are a fun treat from time to time. I mean healthy fats! Foods high in essential fatty acids Omega 3 and Omega 6. I consume generous amounts of seeds, nuts, oils, coconut, and avocado. I am a vegetarian so I don’t eat fish, but you could throw that into the mix as well. Focus on nourishing yourself well and replenishing lost calories. You don’t want to be operating on a calorie deficit. Fuel yourself properly so you have the energy to sustain your high activity level while producing milk.

HYDRATE!

As runners we already know the importance of proper hydration. It can make or break a run for us. But if you are nursing a baby and running long distances hydration becomes even more essential. It can be hard to drink a lot during a long run, thus I found that drinking a ton of water the days leading up to a long training run/race were the best way for me to stay hydrated. Having the right gear to haul liquids during a run is important. Each runner has their own system that is generally refined over time. I found a pack with a bladder filled with water and then a bottle(s) (either handheld or tucked into a pocket on my pack) filled with electrolytes to be the most effective/efficient option for me. Post run I drink a ton of water and coconut water to replenish.

REST!

In order to produce adequate milk to nourish your little one, you need optimal rest/sleep. Now I fully realize how challenging it is to get adequate rest. Every day demands and responsibilities seem to add up fast and we are continuously buried under a mounting “to-do” list. But if at all possible find a way to make rest and sleep a priority. I am of the mindset that sleep trumps a workout or a training run. If I am feeling tired (or let’s face it, exhausted is a better description) I will choose rest/sleep over a run/workout 100% of the time. A workout or run performed by an overworked, depleted body holds very little benefit and actually can be detrimental. Respect and honor your body. If it’s tired, give it the break it needs.

Managing Breastfeeding

This is a highly individualized process so it’s a bit difficult to give specific tips as each scenario differs greatly. However being resourceful and creative in HOW you manage breastfeeding both in training and during races is a key factor. Having a positive and flexible system of support in this process is essential. For me this person was my husband. I can’t even begin to explain how incredibly supportive he was (and is) of my running. He has brought baby to me in the most random of places and times of day/night so I could breastfeed in the middle of a run or deliver pumped milk to him. Being comfortable nursing and pumping in public are pretty much a standard requirement if you are going to participate in ultras. I have pumped and nursed at aid stations and on course many, many times. This can be tricky when you are up against time cut offs. Pumping and/or nursing definitely eats up time on course so factoring in adequate time to manage breastfeeding is very important when developing race strategy/pacing. Knowing how long your body can comfortably go without needing to express is helpful. And knowing how to hand express is ESSENTIAL! Being able to relieve yourself at any given time during a long run provides peace of mind in case your time predications/pacing is off (which we know happens often in ultrarunning).

Lastly keep in mind that unless you are a professional athlete, for most of us ultrarunning is a recreational hobby Therefore you want it to remain an enjoyable part of your life. If the pressure to train and race while breastfeeding overwhelms you at any time, give yourself permission to take a breather. It can be difficult to do when “ultrarunner” is part of our identity and our social circle, but know life exists in seasons. Off seasons can help shape us in new ways and we can return to our beloved sport stronger than ever when we honor body first and foremost.

Training When You Have Toddlers at Home

Thursday, June 2nd, 2016

training with toddlersI just finished my first marathon. I can’t tell you how many moms asked me, how did you do it with kids at home?

Certainly, for anyone who has trained for a major event before having kids, it must seem impossible. I regularly trained for half marathons before and after having kids, and I can tell you it’s a very different experience. But it is possible.

First, it’s ideal to be done nursing before you attempt training like this. For one, your body must be completely recovered from childbirth. Two, training at an intense level will affect your milk supply. Three, you put yourself at risk for conditions like thrush, mastitis and fungal infections if you are not vigilant. If you can handle training while nursing, that’s great. Either way, talk to your health care provider first and make sure you are ready to take this on.

Once you have a goal in mind, like a race, find a training plan. You can’t come at this without one, no matter what your distance, from marathon to your first 5k. You’ll need something to stick to and something you can make a part of your routine. After you have a plan, you have to have great communication with your partner. If you’re getting up early to run, you might need your partner to jump in and get the kids up if that’s something you normally handle. Evening training might mean additional help needed at bedtime.

Having a running group was also crucial to me. I don’t get great sleep, so it’s really hard to commit to getting up early on the weekends to do long runs, especially since I know I won’t get to nap later. But having a running group was so motivational. Check out your local running club or a group like Moms Run this Town to find runners of your pace and distance. It was great to know I would get kid-free time with grown-ups every week with no mom guilt attached!

Screen Shot 2016-05-21 at 12.03.31 PMI love having a jogging stroller available to me, but I don’t always use it. Some days, the jogging stroller and a 7-mile run was my only escape from a grumpy toddler who wanted nothing but to whine all morning. Other times, leaving the house on my own and letting my husband do bedtime was a welcome escape. Change things up to help motivate you to get out and get your training in.

Don’t allow your goal to overwhelm you. Just like you can’t think about graduation day when you’re bringing a newborn home from the hospital, you have to take training one day or week at a time. Look at your schedule at the beginning of the week and figure out how it’s going to get done. Try to use a plan that gives you at least one or two days off so you can adjust your schedule as needed if something comes up. And if you don’t get all your training in, don’t beat yourself up. Let it go and move on to the next week.

The real benefit of training for an event when you have small children isn’t the event itself. The benefit is in caring for yourself and your health, giving yourself goals, nurturing interests that don’t have to do with children, and letting your family see you working toward a goal and accomplishing it. Your kids may be small, but they will understand it when they are older. Hopefully you can inspire them to accomplish more than they thought possible, too.

Erin Burt is a first-time marathoner, freelance writer, and mother of three girls. She lives and writes in Oklahoma City. 

2014 Jogging Stroller Review

Wednesday, September 17th, 2014

Whether you are a marathoner or just a habitual jogger, if you have young children then you’ve probably considered purchasing a jogging stroller. But like cars, there are many options with all different price ranges. A lot of regular strollers might look like jogging strollers, but might not actually be made for running.

For safety reasons, prior to purchasing you need to make sure that the manufacturer has specifically stated that the stroller is meant for running. You should also look for a stroller that has a front wheel that will lock in place. Finally, most legitimate jogging strollers will also have at least 12” tires that are made from the same material as your bike tires. These are necessary to absorb shock and stabilize the unit.

When looking for the right jogger, there are a couple crucial elements that can set it apart from the rest.

  • Versatility (Can you attach an infant seat?)
  • Rolling resistance and weight limits
  • Ease of Use
  • Ability to load and unload from your car or your house/apartment

We mom-tested a few of the current favorites on the market and here are the results:

2014 Jogging Stroller Review BOB Ironman

Retails around $400

Pros

  • Very Light
  • Meant for serious runners
  • Capacity goes all the way to 70lbs
  • With its high-tech look and a bright yellow color option, it looks pretty amazing whizzing by you on the trail.

Cons

  • Seat length is short and might not accommodate your child even if they aren’t at weight capacity yet
  • Pricey
  • Almost all accessories, like infant seat conversion kit, cost extra

Baby Trend ExpeditionBaby Trend

Retails for around $99

Pros

  • Affordability
  • Stands when folded for tight spaces
  • Cup Holders

Cons

  • Front wheel has been known to bend and break the bolt. This can result in tip-overs!
  • Not meant for serious runners, or for long distances
  • No hand break
  • Some users have said that it shakes “violently” when running.

Jeep Liberty Limited TerrainJeep Jogger

Retails for around $200

Pros

  • Lots of extra storage space
  • Fits many infant car seats
  • Smooth ride whether you are running on a trail, asphalt, concrete

Cons

  • Very large and troublesome to maneuver in smaller places like elevators
  • Tires need to be replaced often
  • Difficult to store in smaller places like closets
  • Gets stuck easily when opening. Once user said that she usually looks ridiculous trying to force pry the thing open in public places.

What’s your favorite jogger? Any tips for moms on the run?

Tessa Westnitzer is a personal trainer and mother of two who lives and works out in Tucson, Arizona. She loves helping new moms get back to their fighting weight!